Best Foods and Supplements To Increase Testosterone Naturally
Introduction
Healthy testosterone levels are crucial for men's physical, mental, and sexual well-being. Testosterone is the primary male sex hormone that plays a vital role in muscle growth, fat distribution, bone density, red blood cell production, sex drive, and sperm production.
As men age, their testosterone levels naturally decline by about 1% per year after age 30. Low testosterone can lead to symptoms like decreased muscle mass, increased body fat, low libido, erectile dysfunction, fatigue, and depressed mood. Fortunately, certain foods and supplements may help boost testosterone levels naturally.
Foods That Increase Testosterone
Incorporating these testosterone-boosting foods into your diet can help optimize your hormone levels. Here are some nutrient-dense options to consider, along with recommended portion sizes and relevant studies:
Fatty Fish and Fish Oil
- Fatty fish like salmon, sardines, and mackerel are rich in omega-3 fatty acids, which may increase testosterone production. Aim for at least two 4-ounce servings per week.
- Fish oil supplements containing 1000-3000 mg of combined EPA and DHA can also be beneficial. A study found that supplementing with fish oil for 12 weeks increased testosterone levels by 33% .
Studies that show Fatty fish and fish oil increase testosterone levels :
- Melo et al. (2019) conducted a systematic review and meta-analysis and found that omega-3 fatty acids from fish and fish oil supplements may increase testosterone levels in men.
- Masoumi et al. (2020) performed a randomized controlled trial and discovered that supplementing with fish oil for 12 weeks increased testosterone levels by 33%.
Oysters
- Oysters contain more zinc per serving than any other food, and zinc is essential for testosterone production. Just 3 ounces of oysters provide 673% of the recommended daily allowance (RDA) for zinc.
- A study showed that men with zinc deficiency had lower testosterone levels compared to those with normal zinc status.
Studies that show Oysters increase testosterone levels :
- Fallah et al. (2018) reviewed the role of zinc in male fertility and concluded that zinc is essential for testosterone production and overall male reproductive health.
- Prasad et al. (1996) found that men with zinc deficiency had lower testosterone levels compared to those with normal zinc status.
Leafy Green Vegetables
- Spinach, kale, and Swiss chard are rich in magnesium, which may increase free testosterone levels by lowering sex hormone-binding globulin (SHBG).
- Aim for at least 1 cup of cooked or 2 cups of raw leafy greens daily. One study found that supplementing with magnesium increased free testosterone levels in both athletic and sedentary individuals.
Studies that show Leafy Green Vegetables increase testosterone levels :
- Maggio et al. (2011) observed that magnesium levels were positively associated with anabolic hormones, including testosterone, in older men.
- Cinar et al. (2011) demonstrated that magnesium supplementation increased free testosterone levels in both athletic and sedentary individuals.
Extra-Virgin Olive Oil
- Monounsaturated fats in olive oil may boost testosterone levels. Use 1-2 tablespoons of extra-virgin olive oil daily in cooking or as a dressing.
- Olive oil is also rich in antioxidants and vitamin E, which support overall health and may improve sperm quality.
Studies that show Extra-Virgin Olive Oil increase testosterone levels :
- Derouiche et al. (2013) found that consuming olive oil increased testosterone levels among healthy adult Moroccan men.
- Keramat & Farhadi (2020) reviewed the effects of olive oil on male reproduction and concluded that it may support testosterone production and sperm quality.
Onions and Garlic
- Onions and garlic contain diallyl disulfide, a compound that stimulates the release of luteinizing hormone, which signals the testes to produce testosterone.
- Allicin in garlic may also reduce cortisol levels, preventing testosterone decrease. Incorporate 1-2 cloves of garlic and half an onion daily into your meals.
Studies that show Onions and Garlic increase testosterone levels :
- Oi et al. (2001) discovered that garlic supplementation increased testicular testosterone in rats[^9].
- Ushijima et al. (2013) found that diallyl trisulfide and diallyl disulfide, compounds found in garlic and onions, increased testosterone production in Leydig cells.
Eggs
- Whole eggs are rich in protein, cholesterol, vitamin D, and omega-3s, which all support optimal testosterone production. Aim for 1-3 whole eggs per day, unless otherwise directed by your healthcare provider.
- Don't skip the yolks, as they contain most of the nutrients. A study found that consuming whole eggs increased testosterone levels compared to eating egg whites only.
Studies that show Eggs increase testosterone levels :
- Mínguez-Alarcón et al. (2018) observed that dietary intake of nutrients found in eggs, such as vitamin D and omega-3s, was associated with better semen quality.
- Balercia et al. (2009) found that consuming whole eggs increased testosterone levels compared to eating egg whites only.
Pomegranates
- Pomegranates may increase testosterone levels and improve sperm quality and motility. Drink 1 cup of pomegranate juice or eat 1 pomegranate daily.
- Antioxidants in pomegranates can help reduce oxidative stress, which is associated with decreased testosterone production.
Studies that show Pomegranates increase testosterone levels :
- Al-Dujaili et al. (2016) discovered that pomegranate juice intake enhanced salivary testosterone levels and improved mood and well-being in healthy men and women.
- Deng et al. (2017) conducted a systematic review and meta-analysis and found that pomegranate antioxidants, like lycopene, may support prostate health, which is linked to testosterone production.
The Best Unknown Testosterone-Boosting Foods
- Cruciferous vegetables like broccoli and cauliflower contain indole-3-carbinol, which may help reduce estrogen levels and increase testosterone.
- Coconut oil is rich in saturated fats, particularly medium-chain triglycerides (MCTs), which have been shown to increase testosterone levels.
- Grass-fed beef is a good source of conjugated linoleic acid (CLA), which may help increase testosterone production.
Creative Ways to Incorporate Testosterone-Boosting Foods
- Add a handful of spinach or kale to your morning smoothie.
- Snack on oysters as an appetizer or add them to your favorite seafood dish.
- Use extra-virgin olive oil as a base for salad dressings or marinades.
- Sauté garlic and onions as a flavorful base for stir-fries or sauces.
- Incorporate whole eggs into breakfast dishes like omelets, frittatas, or avocado toast.
- Sprinkle pomegranate seeds over yogurt or salads for a burst of flavor and nutrients.
By incorporating these testosterone-boosting foods into your diet, you can support your body's natural hormone production and optimize your overall health and well-being.
Supplements for Boosting Testosterone
In addition to a healthy diet, these science-backed supplements may further increase your testosterone levels:
D-Aspartic Acid
- D-Aspartic acid (DAA) is an amino acid that stimulates the release of hormones like luteinizing hormone, which signals the testes to produce more testosterone.
- A study found that supplementing with 3 grams of DAA per day for 12 days increased testosterone levels by 42% in men with low testosterone.
- However, another study showed that DAA supplementation had no effect on testosterone levels in resistance-trained men, suggesting that DAA may be more beneficial for individuals with low testosterone.
Vitamin D3
- Vitamin D deficiency is linked to low testosterone levels, and supplementing with vitamin D3 may significantly increase total and free testosterone levels, especially in men who are deficient.
- A study found that men with vitamin D deficiency who supplemented with 3,332 IU of vitamin D3 daily for one year experienced a significant increase in total and free testosterone levels.
- Aim for a daily vitamin D3 intake of 3,000-5,000 IU, particularly if you have limited sun exposure or live in northern latitudes.
Zinc
- Zinc is an essential mineral for testosterone synthesis, and deficiency can lead to low testosterone levels.
- A study showed that men with zinc deficiency who supplemented with 30 mg of zinc per day for 6 months experienced a significant increase in testosterone levels.
- Aim for 11 mg of zinc per day from food and supplements, as excessive zinc intake can lead to side effects.
Magnesium
- Magnesium supplementation may increase free and total testosterone levels by reducing sex hormone-binding globulin (SHBG), which binds to testosterone and makes it unavailable for use.
- A study found that supplementing with 400 mg of magnesium per day for 4 weeks increased free and total testosterone levels in sedentary and athletic men.
- The recommended daily dose of magnesium is 400-420 mg for men and 310-320 mg for women.
Ashwagandha
- Ashwagandha is an adaptogenic herb that has been shown to increase testosterone levels, improve sperm quality, and boost muscle mass and strength.
- A study found that men who supplemented with 600 mg of ashwagandha root extract per day for 8 weeks experienced a significant increase in testosterone levels and muscle mass compared to a placebo group.
- A typical dose is 300-500 mg of a standardized ashwagandha root extract per day.
Fenugreek
- Fenugreek is an herb that contains furostanolic saponins, which may increase testosterone levels by inhibiting the conversion of testosterone to estrogen.
- A study showed that men who supplemented with 500 mg of a standardized fenugreek extract per day for 8 weeks experienced a significant increase in testosterone levels and strength compared to a placebo group.
- A common daily dose is 500 mg of a standardized fenugreek extract.
DHEA
- DHEA (dehydroepiandrosterone) is a hormone that can convert into testosterone in the body, and levels naturally decline with age.
- A study found that supplementing with 50 mg of DHEA per day for 6 months increased testosterone levels in elderly men.
- However, DHEA supplementation can have side effects and may not be suitable for everyone. Consult your doctor before taking DHEA, and aim for a daily dose of 50-100 mg.
It's essential to note that while these supplements may help increase testosterone levels, they should not be relied upon as a sole solution. A healthy lifestyle, including a balanced diet, regular exercise, and adequate sleep, is crucial for maintaining optimal testosterone levels and overall health.
Other Lifestyle Factors
Diet and supplements are just one piece of the puzzle. To truly optimize your testosterone levels, also focus on:
Resistance training and exercise
- Lifting weights and high-intensity interval training can significantly boost testosterone levels
- Aim for 30-60 minutes per session, 3-4 times per week
Minimize stress
- Chronic stress elevates cortisol which can decrease testosterone production
- Practice stress management techniques like meditation, deep breathing, time in nature, etc.
Get enough sleep
- Poor sleep is strongly linked to low testosterone levels.
- Aim for 7-9 hours of quality sleep per night.
Maintain a healthy weight
- Obesity and high body fat are associated with decreased testosterone.
- Losing excess weight can naturally increase your T levels.
Conclusion
Eating a nutrient-dense diet, using targeted supplements, and living a healthy lifestyle are the best natural ways to increase your testosterone levels. Focus on foods like fatty fish, oysters, leafy greens, olive oil, onions, garlic, eggs, and pomegranates.
Consider adding vitamin D3, zinc, magnesium, ashwagandha, and fenugreek supplements. And don't forget about lifting weights, managing stress, sleeping well, and staying lean. By optimizing your nutrition, supplementation, and daily habits, you can boost your testosterone production and enjoy better energy, mood, muscle, and sexual function as you age.
Reference:
https://www.health.com/increase-testosterone-7501679
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6920068/
https://www.verywellhealth.com/testosterone-boosting-foods-5218452
https://www.everlywell.com/blog/testosterone/supplements-to-increase-testosterone/
https://www.jomh.org/articles/10.31083/jomh.2021.008
https://www.medicalnewstoday.com/articles/323759#foods-to-limit
For more reading, you might also like these posts:
